SKILLET SOLE

Skillet Sole image

Her fish stories have a delicious ending when Marceil Conley has these fish fillets simmering in the skillet. "The mild-tasting fish is perfectly seasoned by the tomato juice, green pepper, onion and herbs," she writes from Warsaw, Indians.

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 7

Ingredients

1 cup chopped onion
1/3 cup chopped green pepper
1 cup tomato juice
1 tablespoon dried parsley flakes
1 teaspoon salt
1 teaspoon dried oregano
1 pound sole or flounder fillets

Steps:

In a large nonstick skillet coated with cooking spray, saute onion and green pepper until tender. Stir in the tomato juice, parsley, salt and oregano. Cook for 5 minutes or until heated through. Add fillets. Cover and cook over medium heat for 12-15 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 136 calories, Fat 1g fat (0 saturated fat), Cholesterol 54mg cholesterol, Sodium 896mg sodium, Carbohydrate 7g carbohydrate (0 sugars, Fiber 1g fiber), Protein 23g protein. Diabetic Exchanges